This past week, from June 29th to July 5th, was a masterclass in varied intensity and strategic adaptation for Hyrox. From smashing personal records in running to navigating deloads, celebrating Canada Day with a monumental challenge, and tackling a brutal partner workout, every day offered unique lessons. This roundup will break down how these diverse training stimuli contribute to building a well-rounded, resilient athlete ready to conquer any Hyrox race. Discover how to integrate speed, strength, and smart recovery into your own training.
A Quick Note on Volume & Intensity
As always, the training I describe is tailored to my current goals and experience. It’s shared to provide insight and ideas, not as a direct prescription for everyone. Please listen to your body, scale appropriately, and prioritize good form and recovery. Consistent, smart training is the key to long-term success!
The Week’s Training Log: Day by Day
Sunday, June 29th: “Burden of Will” CrossFit WOD (with Jordan)
The week kicked off with an epic CrossFit session with Jordan, tackling “Burden of Will.” This challenging workout, complete with a 20lbs vest and a 1600m run in the heat, pushed our mental and physical limits. We aimed for sub-30 minutes and successfully completed it in 28:46. This intense session of compromised running and weighted movements is vital for building Hyrox resilience. You can read more about this workout in Weekend Warriors: 5km PR & CrossFit ‘Burden of Will’ for Hyrox Resilience.
Monday, June 30th: When the Easy Run Gets Tough
Even easy runs can become a battle, and Monday was a prime example. A planned one-hour run at a comfortable pace turned into an unexpected grind, highlighting the importance of listening to your body, even when external conditions seem fine. This session was a valuable lesson in adaptability and resilience. Discover how to approach those tough days and regroup for future success in When the Easy Run Gets Tough: Lessons from a Challenging Session.
Tuesday, July 1st: Canada Day Challenge – Endurance Strength & Stair Climb
Canada Day was celebrated with a challenging two-part workout: a grueling endurance strength session for legs and core, followed by a monumental 60-floor stair climb with 60lbs, celebrating the Canada Flag’s 60th birthday. This session built immense resilience, strength endurance, and mental grit. Learn how these types of sessions can boost your Hyrox performance in Canada Day Challenge: Endurance Strength & 60-Floor Stair Climb.
Wednesday, July 2nd: Strategic Recovery & Work Demands
Wednesday was a non-training day, filled with work, including coaching sessions in the morning and evening, and a videography shoot in Kitchener during the day. While no formal workout took place, these busy days often serve as an important form of active recovery, keeping the body moving and aiding overall recovery without additional structured stress. Prioritizing rest and adapting to a demanding schedule is crucial for long-term progress and preventing burnout.
Thursday, July 3rd: Strategic Deload & Unplanned Intensity
Thursday marked the beginning of a strategic deload week and hypertrophy transition with a light back day. Despite planning to take it easy, the Hyrox class I programmed pulled me into an unexpectedly intense session. This day highlights the importance of flexible programming and how high-intensity Hyrox training can still be beneficial even when feeling fatigued. Learn more in Strategic Deload & Unplanned Intensity: Lessons from a Hyrox Training Day.
Friday, July 4th: Strategic Deload: Shoulder Focus & Active Recovery
Friday continued the deload week with a balanced training day, combining a light run with a focused shoulder workout. This session aimed to aid recovery and prepare for increased intensity in the upcoming hypertrophy block. Even on a deload, specific movements like farmers carries can challenge you, building mental toughness for Hyrox. Discover how to effectively incorporate lighter sessions for recovery and preparation in Strategic Deload: Shoulder Focus & Active Recovery for Hyrox.
Saturday, July 5th: Hyrox Partner Challenge: “Expensive Relationship”
Saturday delivered a truly tough Hyrox partner workout, “Expensive Relationship,” which I programmed for CrossFit Birch Bender. This session was a masterclass in compromised work and strategic pacing, designed to build unparalleled resilience and simulate race-day demands. Learn how partner workouts can elevate your performance and how to tackle complex conditioning pieces for maximum Hyrox benefit in Hyrox Partner Challenge: ‘Expensive Relationship’ for Ultimate Resilience.
Overall Weekly Reflections
This week, from June 29th to July 5th, was a testament to the power of a well-rounded and adaptable training philosophy for Hyrox. We navigated intense CrossFit WODs, strategic deloads, and even an unplanned recovery day, all while making significant progress. The consistent integration of varied stimuli – from pure running speed to heavy functional movements and partner challenges – is clearly building a robust and resilient athlete. The ability to listen to the body, adjust programming, and still push limits when appropriate is key to long-term success and peak performance for the Toronto Hyrox race. Remember, every day offers an opportunity to learn and grow, even when things don’t go exactly as planned.
Ready for Your Best Hyrox Yet?
Understanding how to structure a training week with varied intensity, volume, and recovery is key to long-term progress and peak performance. As a certified Hyrox Performance Coach, I can help you build your own effective plan for the October Hyrox in Toronto. Let’s strategize your success!
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